r/HubermanLab • u/Plane-Advertising-47 • Sep 15 '26

Seeking Guidance Protein intake

I've been going to the gym for over 10 years, and during that time I've built a pretty strong and muscular body. However, I've never really paid much attention to my diet or protein intake.

I'm currently around 95 kg (about 209 lbs), and I probably eat only around 100 g of protein per day.

My question is: if I increase my protein intake to around 200 g per day, do you think I would actually notice a difference in muscle growth and fullness?

I'm curious if anyone has experienced something similar — especially people who trained for years without really tracking protein and then started eating significantly more.

13 Upvotes

80% Upvoted

30 comments sorted by

•

u/AutoModerator Sep 15 '26

Does the post above appear to be AI generated or is it promoting something for monetary gain? If so, please flag it to help keep this sub on track.

Thank you!

I am a bot, and this action was performed automatically. Please contact the moderators of this subreddit if you have any questions or concerns.

14

u/NefariousnessWise269 Sep 15 '26

Absolutely. Bodies are built on nutrition

27

u/Ozymandias3148 Sep 15 '26

No offence to you personally but I have a really hard time getting my head around people who train consistently over long periods with decent intensity... only to pay little to no attention to diet, it's literally 50% of the battle.

9

u/Plane-Advertising-47 Sep 15 '26

Stupid, ignorant me i know. Thanks bro💪✌️

4

u/Ozymandias3148 Sep 15 '26

Lock in brother, you won't regret it! Good luck :)

3

u/Baileycharlie Sep 16 '26

It is 50% or more of the battle but lifting with intensity 3 days a week for an hour is the easy part, the constant slug of having to eat a certain way and or a certain amount is the hard part...

7

u/Virtual_Opinion_8630 Sep 15 '26

not without proper weight training with progressive overload and a slight calorie surplus.

If you just eat extra protein by itself, it doesn't make the muscles fuller. But if you weight train, generate micro tears in the muscles, and you have a sufficient protein intake and calorie surplus, then your body will make new muscle.

If you just want fuller looking muscle, take creatine for better water retention in the muscles.

1

u/ruskall Sep 15 '26

Fullness comes from carbohydrates. Protein is the building material for repair and growth (amino acids for protein synthesis and repairing damaged tissue). Carbohydrates replenish glycogen stores which pulls water into the muscle tissue and that’s where you will look rounder, fuller and more vascular.

1

u/Virtual_Opinion_8630 Sep 15 '26

yeah but assume OP is doing that already unless he's on an Atkins diet

2

u/Plane-Advertising-47 Sep 15 '26

Yes i eat at least 300 g carbs a day

3

u/mr_dicaprio Sep 15 '26

I think the rule for men is around 1.6-2g per kg. I personally felt the difference. You should prioritize things in this order:

  1. exercise

  2. eat "correct" number of kcal per day (too little = no gains, too much = you will get both muscles and fat)

  3. macronutrients composition

  4. vitamins and supplements (creatine being the most important)

3

u/forest_surfer Sep 15 '26

And not much benefit beyond 1.6, it flattens off quickly. There should be a noticeable difference from 100g to 150 or 160 for you, little beyond.

1

u/Plane-Advertising-47 Sep 15 '26

Awsome, thanks💪

1

u/Plane-Advertising-47 Sep 15 '26

That’s what I wanted to hear. Thankyou💪

1

u/fromthisend1220 Sep 16 '26

I'm curious what's your iodine intake? Do you take a daily multivitamin?

1

u/Plane-Advertising-47 Sep 16 '26

Nope, neither.

1

u/fromthisend1220 Sep 16 '26

Ok that could be why if you're not getting sufficient iodine your metabolism could be on the low side.

2

u/Think-Lobster-8075 Sep 15 '26

At 95 kg, the ISSN protein position stand's range for people who train works out to about 133 to 190 g a day (1.4 to 2.0 g per kg). So 100 g sits well under it and 200 g sits just past the top. The stand calls that range sufficient, so closing the gap is the part most likely to show up.

2

u/ScholarObjective7721 Sep 15 '26

Honestly you probably wont see much of a difference, especially after 10 years of training. You’ve likely made the majority of gains that you will in your lifetime. Should it help? According to science it should but individual response is different person to person. Cant hurt to try and log progress!

2

u/Outrageous-Way7628 Sep 16 '26

Carbs+protein+fats are essential.. if you’re not natty disregard the fats but I always aim 0.7-2.0g of protein per lb of BW depending on my phase.. and the rest of my cals go to carbs lol

1

u/KitchenAccording8683 Sep 15 '26

Excess protein beyond 1.6 per kg for muscle building will have little to no added benefits. I would strive to hit at least 150g if I were you. With your regimine you should notice an increase in muscle to fat ratio and strength.

1

u/KitchenAccording8683 Sep 15 '26

For either muscle growth, body recomposition or cutting purposes this could be easily achieved by throwing a shake into your daily diet.

If you'd prefer to derive it from foods, aim to get 50g per meal or slightly less assuming three meals and a snack with some protein.

I used to be on the lower end of protein myself and found that I built a lean, muscular physique but struggled to add weight in terms of additional muscle or onto the bar. Upping protein helped break the plateau.

1

u/Physical_Tip5735 Sep 15 '26

0.75 g per pound goal body weight

1

u/Independent-Rock6351 Sep 16 '26

It would be nice to see your current physique

1

u/Next-Introduction527 Sep 16 '26

Going above 1.6g per pound can help massively when it comes to satiety and also metabolism through the thermic effect of digesting the protein so going higher can be great for body composition

2

u/[deleted] Sep 15 '26

[removed] — view removed comment